"The Puncher" is a specialized 4-week program that develops the physical underpinnings required for being a knockout puncher, and also incorporates specific heavy bag punching intervals to help you practice and utilize those physical abilities.
This punching power program consists of specifically-selected exercises and drills that address the most important physical and skill-related variables when it comes to punching ability:
1. Stiffness/effective body mass upon impact - The hardest punchers in the world are able put a larger percentage of their bodyweight behind each punch and stiffen the relevant musculature upon impact.
2. Core rotational ability/velocity of the striking limb - The faster we're able to rotate at our core, the harder we can punch and the faster we can punch successively.
3. Ground reaction force - How much force we put into the floor with our feet and how fast that happens.
4. Power punching entry and set-up strategies - Incredible physical abilities are of no use without the right application, boxers must practice their counters, entries and set-ups in order to land their power punches.
A
GCPT "Ready Under 10" Warm Up
1 x 8:00
B1
Medicine Ball "Figure 8" Punch
2 x 5 @ 6.61 kg
B2
Broad Jump
2 x 6
C1
Plyo Pogo Jumps (Staggered Stance)
2 x 12
C2
Continuous Med Ball Rotational Wall Slams
2 x 15 @ 11.02 kg
D1
Whipping Halo Trunk Rotations (Neutral Stance)
2 x 20
D2
Cable Woodchopper (Neutral Stance)
2 x 10
E1
Single Arm Serratus Anterior Ball Plank
2 x 0:30
E2
DB Standing QL Extension
2 x 10
E3
Elbows Out DB Tricep Press
2 x 12
A
GCPT "Ready Under 10" Warm Up
1 x 8:00
B1
DB Staggered Stance Jump
3 x 2 @ 25 %
B2
Half-Kneeling Med Ball Punch
3 x 3 @ 6.61 kg
B3
Staggered Stance KB Swing
3 x 8
C1
Wrap Around Med Ball Rotation Slam
2 x 5 @ 11.02 kg
C2
Low-to-High Banded Woodchoppers (Explosive-Hold)
2 x 10
C3
Split Stance 1-Arm Cable Row (Same-Side)
2 x 10
D1
Claw-Grip Dumbbell Curl Raise Combo
2 x 12
D2
Tibialis Toe Raise
2 x 15
D3
Prone Shoulder Press Swimmers
2 x 8
Heavy Bag - Catch & Power Counter Series
A
3-4 ROUNDS TOTAL (2 min rest in between) Each round = (4 reps x 30s ON//30s OFF) ON Round Parameters: @ RPE10 intensity Catch 1 to 2 shots and COUNTER with 1 to 2 POWER punches. Keep a high pace, full intent into each power punch. OFF Round Parameters: Stay defensively active with head movement, parries. Fire sharp single shots.
Heavy Bag - Frame & Double Up Series
B
3-4 ROUNDS TOTAL (2 min rest in between) Each round = (4 reps x 30s ON//30s OFF) ON Round Parameters: @ RPE10 intensity A strong frame with forearm or hand, throw 2 POWER punches with the "free" hand. Immediately frame again and look for another opening. Chain your frames and 2 power shots together. OFF Round Parameters: Lean against the bag, switch head slots, push off the bag and take angles. Breathe and recover heart rate. No punches.
Heavy Bag - Tick, Tick, Boom Series
C
5 REP TOTAL Each rep = 1 min ON // 1 min OFF ON Round Parameters: @ RPE10 intensity Use 2-4 light taps/punches to distract the opponent's guard, look for the opening and finish with 1 full intentioned power shot. Dig into the bag with this shot, maintain slightly longer contact time with the bag and put your bodyweight into it. We are training "stiffness upon impact". Use various power punches (head, body, hooks, straights, etc) over the several rounds. OFF Round Parameters: Shadowboxing round, mix in defensive tactics, frames and feints.
D1
DB Wrist Curls
3 x 15
D2
DB Wrist Extension
3 x 15
Coach Geoffrey works with national champion/elite boxers, kickboxers, MMA and Muay Thai fighters from around the world. He is also the performance coach at Quinit Boxing where he oversees the physical preparation program for the amateur and professional team.
And walk out a more dangerous puncher. You're a short, 4-week commitment away from developing serious punching power.
Get "The Puncher" 4-Week Punching Power Program by GC Performance Training3-0 Pro Boxer, 4x Amateur National Champ
Verified Athlete"The coaching makes me bigger, faster, stronger and it all translates to the fight."
5-0 Pro Boxer, Thai Champion
Verified Athlete"Few weeks into training, my core and punches already feel stronger."
Pro Muay Thai Fighter
Verified Athlete"The sessions coach Geoff prescribes are always dynamic and specific to the sport. The training carries over to my performance in the ring."
9x Irish National Champ, European Silver
Verified Athlete"Same training methods used with our amateur and professional boxing team!"